The Impact of Resistance Training on Body Composition, Muscle Strength, and Functional Fitness in Older Women (45–80 Years): A Systematic Review (2010–2020)
Lynda B. Ransdell,
Heidi A. Wayment,
Nanette Lopez,
Cori Lorts,
Anna L. Schwartz,
Karen Pugliesi,
Patricia S. Pohl,
Dierdra Bycura,
Ricky Camplain
Affiliations
Lynda B. Ransdell
College of Health and Human Sciences, Northern Illinois University, 227 Wirtz Hall, DeKalb, IL 60115, USA
Heidi A. Wayment
Center for Health Equity Research, Northern Arizona University, 1395 S Knoles Drive, Suite 140, Flagstaff, AZ 86011, USA
Nanette Lopez
Department of Health Sciences, Northern Arizona University, 1100 S Beaver St., Flagstaff, AZ 86011, USA
Cori Lorts
Department of Health Sciences, Northern Arizona University, 1100 S Beaver St., Flagstaff, AZ 86011, USA
Anna L. Schwartz
Center for Health Equity Research, Northern Arizona University, 1395 S Knoles Drive, Suite 140, Flagstaff, AZ 86011, USA
Karen Pugliesi
Department of Sociology, Northern Arizona University, 5 E McConnell Dr., Flagstaff, AZ 86011, USA
Patricia S. Pohl
Department of Physical Therapy and Athletic Training, Northern Arizona University, 405 N. 5th St., Phoenix, AZ 85004, USA
Dierdra Bycura
Department of Health Sciences, Northern Arizona University, 1100 S Beaver St., Flagstaff, AZ 86011, USA
Ricky Camplain
Center for Health Equity Research, Northern Arizona University, 1395 S Knoles Drive, Suite 140, Flagstaff, AZ 86011, USA
As women age, they typically experience a progressive decrease in skeletal muscle mass and strength, which can lead to a decline in functional fitness and quality of life. Resistance training (RT) has the potential to attenuate these losses. Although well established for men, evidence regarding the benefits of RT for women is sparse and inconsistent: prior reviews include too few studies with women and do not adequately examine the interactive or additive impacts of workload, modalities, and nutritional supplements on outcomes such as muscle mass (MM), body composition (BC), muscle strength (MS), and functional fitness (FF). The purpose of this review is to identify these gaps. Thirty-eight papers published between 2010 and 2020 (in English) represent 2519 subjects (mean age = 66.89 ± 4.91 years). Intervention averages include 2 to 3 × 50 min sessions across 15 weeks with 7 exercises per session and 11 repetitions per set. Twelve studies (32%) examined the impact of RT plus dietary manipulation. MM, MS, and FF showed positive changes after RT. Adding RT to fitness regimens for peri- to postmenopausal women is likely to have positive benefits.
